Sled Reverse Flye

Sled Reverse Flye demonstration

How to Perform

1. 1Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
2. 2Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
3. 3Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
4. 4Return to the starting position, taking a couple steps back to take the slack out of the line.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •This is a great exercise for beginners - focus on form over reps